Workout of the Day

Choose the highest level you can complete for all 5 rounds….

1) forearm plank 5 x 60 s

Mobility = straddle running man (60s)

2) Plank 5 x 60s

Mobility = straddle modified revers hyper

3)Single arm plank 5x 30 s
Mobility = straddle donkey kick

4) Planche lean 5x 30 s
Mobility = prone half straddle planche hold 30s

5) Elevated plance lean . 5 x 30s

Mobility = prone half straddle planche single leg extension.

Then

Air dyne Tabata – score is total calories completed

24:00 EMOM-

A) :15 L-Sit
B) 160 ft. awkward object carry *
C) :30 max chin-over-bar hold
D) :45 shuttle runs

GST pistol progression calibration for 15 min

WOD
Complete as many rounds as possible in 20 minutes of:
-100 double-unders
-100-ft. walking lunge

Back squat
4R
– 5 reps* at 60% 1RM.
*3 second pause at the bottom of each rep

Bench press
8-6-4-3-2-2-1-1…
Find 1 RM